Almond milk or whole almonds: Experts explain which is healthier

Almond milk and whole almonds both belong in a balanced diet, but they deliver different health benefits, according to nutritionists. Richa Sharma, a Consultant Dietetics at Kailash Deepak Hospital, advises that while almond milk may be a convenient dairy-free alternative, it doesn't provide the same nutritional value as eating whole almonds.

Sharma explains that most of the almond content in commercial almond milk is water, and the actual almond content is often minimal, so you won't get the same nutrition from drinking it as you would from eating a handful of almonds.

Nutritionist Lakshmi Kale at Nutrition In Sync adds that one whole almond (28g) provides 6g of protein, 14g of healthy fats, 3.5g of fiber, plus vitamin E and magnesium. In contrast, a cup of unsweetened almond milk typically contains just 30-40 calories, around 1g of protein, and almost no fiber, because it's mostly water with a small amount of almonds (usually only about 2%).

The fiber and nutrients are mostly lost during processing when almonds are blended with water and strained, leaving behind most of the fiber in the pulp.

Experts recommend choosing unsweetened almond milk for those with lactose intolerance, dairy allergies or a vegan diet. However, whole almonds are the better choice for increasing protein and fiber intake, supporting heart health, improving blood sugar control, and staying fuller for longer periods. Store-bought almond milk may have a few extra nutrients like calcium and vitamin D if it's fortified, but it's not a reliable source of the nutrients found in whole almonds.

Sharma advises reading the ingredients list carefully, as some brands might contain minimal almonds and rely on additives for texture. In summary, both almond milk and whole almonds have their place in a healthy diet, but if you're consuming almonds for their nutritional benefits, whole almonds are the superior choice.